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Compare Nutrients in 100 grams Sweetened Dried BlueberriesVS Baked White Potatoes

Macros Ratio

ProteinsFatsCarbs

Sweetened Dried Blueberries
3%
7%
90%
Baked White Potatoes
9%
1%
90%

Vitamins

100gRDA for Men 19-30 years
Sweetened Dried BlueberriesBaked White Potatoes
Vitamin A
0.78%
0.11%
7 μg1 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
7.67%
4%
0.092 mg0.048 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
9.77%
3.3%
0.127 mg0.043 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
7.2%
9.55%
1.154 mg1.528 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
11.7%
16%
0.152 mg0.211 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
26%
14%
23.8 mg12.6 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
15.7%
0.27%
2.35 mg0.04 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
49.5%
2.25%
59.4 μg2.7 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
3%
9.5%
12 μg38 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Sweetened Dried BlueberriesBaked White Potatoes
Calcium
1.9%
1%
19 mg10 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
17.8%
14%
0.16 mg0.127 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
11%
8%
0.9 mg0.64 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
4.5%
6.75%
18 mg27 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
NA
8.2%
NA mg0.189 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
5.14%
10.7%
36 mg75 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
6.3%
16%
214 mg544 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
1.1%
0.91%
0.6 μg0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.2%
0.47%
3 mg7 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
4.45%
3.2%
0.49 mg0.35 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Sweetened Dried Blueberries vs Baked White Potatoes:
Sweetened Dried Blueberries have 1.9 times more Thiamine, 3 times more Vitamin B2, 1.9 times more Vitamin C, 58.8 times more Vitamin E and 22 times more Vitamin K than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.3 times more Vitamin B3, 1.4 times more Vitamin B6 and 3.2 times more Folate than Sweetened Dried Blueberries. Both Sweetened Dried Blueberries as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A in 100g.

Comparing minerals per 100 grams for Sweetened Dried Blueberries vs Baked White Potatoes:
Sweetened Dried Blueberries have 1.9 times more Calcium, 1.3 times more Copper, 1.4 times more Iron and 1.4 times more Zinc than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.5 times more Magnesium, 2.1 times more Phosphorus and 2.5 times more Potassium than Sweetened Dried Blueberries. Both Sweetened Dried Blueberries and Baked Whole White Potatoes have similar amounts of Selenium per 100g.

Macro Nutrients

100gRDA for Men 19-30 years
Sweetened Dried BlueberriesBaked White Potatoes
Energy
11%
3.17%
317 kcal92 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
2.58%
0.15%
2.5 g0.15 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
4.46%
3.75%
2.5 g2.1 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
61.5%
16%
80 g21.08 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
93%
2.1%
67.5 g1.53 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
19.7%
5.53%
7.5 g2.1 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.63%
0.13%
0.2 g0.04 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
10%
0.94%
0.163 g0.015 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
6.7%
0.29%
1.137 g0.049 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.4%
2.04%
14.8 g75.43 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Sweetened Dried Blueberries have 3.4 times more Energy, 16.7 times more Fat, 3.8 times more Carbohydrate, 44.1 times more Sugars, 3.6 times more Fiber, 10.9 times more Omega 3 and 23.2 times more Omega 6 than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 5.1 times more Water than Sweetened Dried Blueberries. Both Sweetened Dried Blueberries and Baked Whole White Potatoes have similar amounts of Protein per 100g.